Monday 08.18.14

 

Bubba.

Bubba.

“The Chief”
5 rounds of AMRAP 3:

3 Power Cleans (135/95)
6 Pushups
9 Air Squats

Rest 1 Minute between rounds. Only full rounds count.

Compare Scores HERE.
Post Scores to Comments.
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Box Brief
Tim Haft is coming to CFNE to teach the art of the Double-Under on Sun, Aug 24.
For $55, this is worth the investment. For more details, click HERE.

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Coaches Corner
Sidelined: How I Wish I Hadn’t Spent My Summer Vacation
Coach Meg

Don't be this guy.

Don’t be this guy.

It’s been a heck of a summer watching everyone tackle weightlifting Wednesdays and making gains on gains on gains. And while that may be entirely true from a coaching perspective (You guys are awesome!!) it hasn’t been entirely true from an athletic standpoint. Notice, I said “watching”…
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Actually, if I’m being honest… this has been going on a lot longer than just the summer. The day before last Thanksgiving on the second lift of a gnarly little deadlift/bar muscle up ditty that Ben threw together for us, I ended up tweaking my back and knee so badly that I spent my Turkey Day hobbling around like I rode the entire way from Boston to Connecticut for the holidays on a horse… one of those Budweiser CLYDESDALES! Flash forward through the last 9 months of increasingly limited activities to present day, and I am finally starting to truly take on my injuries and attempt to get back at doing what I love instead of just watching from the sidelines. If I’m still being honest, it hasn’t been pretty.
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Injuries happen in CrossFit all the time, just like in any other sport. Runners pull hamstrings. Football players get concussions. Soccer players… well… they just pretend to get injured and cry so the ref will call a foul… but, you catch my drift. Try as we might to prevent them, the thing is, when we use our bodies as athletes, especially in competition, things like this just happen sometimes.
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Sometimes it’s because we make mistakes. We go too heavy or move too fast or with bad form. These things are preventable. But the part we don’t always consider, is that in some cases, our own bodies movement patterns or lack of ability to engage certain muscles can be to blame for these injuries, which are just symptoms of a bigger problem. Every single one of us has a bad movement pattern or two, or weak muscles we overcompensate for by overusing or improperly using other ones. In a lot of cases, it can be just a matter of time before we learn this the hard way.
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“But if you need a lifeguard, you probably needed a swim coach and didn’t get one.”
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Greg Glassman, founder of CrossFit, analogizes in his ‘No Spare Parts’ speech that, “Trainers are swim coaches and physicians are lifeguards. When you need a lifeguard, you need a lifeguard, not a swim coach. But if you need a lifeguard, you probably needed a swim coach and didn’t get one.”
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Essentially, what he is saying is that there is so much we can do to prevent injuries before they happen, but often we don’t think of this until it is too late. Unfortunately, the human body doesn’t come with spares, and we only get one. We’ve got to use it wisely. One of the biggest thing I’ve learned from my experience on the injured list is that there were a lot of things I could have done along the way to prevent the situation from degrading to its current state.
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From the get go, my coaches always told me to tuck my ribs in, and work to get my chest through especially in overhead movements. And, as hard as I tried, I just couldn’t. And hollow rocks? Forget it. You might as well have tried rolling a cinder block up the CFNE mile hill if you wanted to see something move more smoothly. What it breaks down to is immobile shoulders (sound familiar, anyone?), a ribcage/pelvis that are in the wrong position and a body that was mobile, but not controllable through its full range of mobility. I had a fancy car, but I didn’t know how to drive it. This should have been my first clue to see a physical therapist. However, since I felt pretty fit and had never had injuries in my entire life, it never even occurred to me. Ah, hindsight. 20-20.
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The truth is, a good physical therapist can watch you walk across the room and back within seconds of meeting you and have a solid list of possible diagnoses before you even return. (Mine did.) Just like trainers, they too are our swim coaches. Surgeons and orthopedists are our lifeguards. If your physical therapist can’t do this, it’s time to see a better one. One visit and just an hour of my time two and a half years ago could have had me working to get strong in the right ways instead of just addressing the symptoms before I had to entirely stop doing what I love for almost a year in favor of doing that now.
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If there is something… ANYTHING that repeatedly bothers you or seems to be a recurring theme as a result of exercise, the best thing you can do is see someone that specializes in movement before it causes a real problem. It can keep you in the game and make you even fitter and stronger in the long run than you ever had the potential to become on your own. (Mine assures me I’m going to come back after these few months and very quickly beat all of my previous PRs.)
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And if you waited too long or just didn’t know where to get help before you ended up with bigger problems, it’s never too late. Talk to me. Talk to your favorite coach. We are here to help “teach you to swim.” The sooner you start, the sooner you can get back at it.
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So as for me, over the next three months of treatment I’ll be focused on my daily PT homework, trusting the process, and flexing my positivity muscle to try to see the good in all of this. (There will be good days and bad, but if this had to happen somewhere, I’m glad it’s here with all of you and our great community at CFNE.) It’s a great time to learn how to be a better swimmer and biker – two of the seven movements I’m cleared for, and two thirds of a triathlon! And there are no physical limitations on dedicating some of those not-working-out hours becoming a better, more knowledgable, experienced coach and better daughter, sister and friend to my loved ones. This will probably also be a great opportunity to whittle away at my ever growing Netflix cue… Orange is The New Black, anyone?
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So, if you need me, I’ll probably be doing embarrassing breathing and stretching exercises in the back room in positions you’ve only ever seen in a tequila soaked game of Twister. (Except not nearly as much fun!) Feel free to join me with a foam roller, band or lacrosse ball. Because… Mobility; ain’t nothin’ wrong with that.
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